Workouts for 6/25 – 7/1

Rob working through a round of sandbag cleans.

Fiesta and the 4th Schedule!
Fiesta and the 4th are in very close proximity this year. Please see the schedule tweaks below for the end of this week and into next week. Enjoy some time off! It’s supposed to be HOT!

Thursday 6/28: N0 6:30PM Grinder- Cheer on the Fiesta 5k-ers
Friday 6/29: NO 5PM Class Go Cheer on the CFCA Ladies Seine Boat
Saturday 6/30 – Monday 7/2: Reg Schedule
Tuesday 7/3: NO Afternoon Classes
Wednesday 7/4: Gym Closed – Happy 4th!
Thursday 7/5: Reg Schedule
Sunday 7/8: No 9am Class

Whole Life Challenge: The next Whole Life Challenge begins Saturday July 7th and ends August 17. If you are looking to get nutritionally back on track (especially after Fiesta/) you may want to consider this. We have put together an offical CFCA Team. Join here!

Friday AM Trail Run: We meet at 6AM outside in front of 38 Curtis Street, Rockport. Pace is super casual conversational (11 min miles) and the distance is usually 3 miles. We are generally back to the cars around 7/7:15AM. We end at the quarry for those that want to jump in!

Blackburn Registration is Live! Are you looking for a pretty epic challenge that is unique to Cape Ann? Do you have working arms? A human powered sea going vessel?  Look no further.

Monday 6/25

Option 1.
18 Mins to work up to a 5RM Back Squat

Option 2.
18 Mins for Quality
7-10 Double KB/DB Front Squats or Heavy Goblet
10 Plank Ups or 30 Second Plank Hold
1 Length Heavy Seated Rope Pull


75 REPS Ground to Overhead Sandbag
Every 15 Reps you must match with one of the following (alternate to do all 5)

  • 15/10 Cal Row
  • 15/10 Cal Ski
  • 15/10 Cal Airdyne
  • 15 Burpees
  • 15 Wallballs

*1 Minute Rest after each Round (example: 15 G2O & 15/10 Cal Row then you rest a minute before starting G2O and Ski etc)

Tuesday 6/26

10 Min Skills Practice on Rope Climbs 
Try new techniques ( Legless, Straddle etc.. ) if you have a firm grasp on the Spanish wrap & Russian style


With a Partner – 1 Works/ 1 Paces with 200m Run or Row
8 Min Amrap: Max Tire Flips and Jump/Step Through
2 Mins Off
8 Min Amrap: Max Rope Climbs
2 mins Off
8 Min Amrap: Max Sled Push Down/ Sled Pull Back

Focus on Quality Movement patterns.

5:30PM Kettlebell Class

Wednesday 6/27

Option 1.
15 Mins to Work up to a 5RM Bench Press

Option 2.
12 Min Repeating Ladder (1-5) Alternate Efforts w/ Partner
Scotty Bob’s AHASP


15 Min Amrap w/ Partner
1 Lap Sandbag Drag
Clean Sandbag & Sprint Back to tag out.


Offset OH/Rack Carry 400M

Looks like a fun day! Who doesn’t love Scotty Bobs!

Thursday 6/28

Remember NO 6:30PM GRINDER Tonight.

40 Min Dice Roll With Partner
1. 100 DB Push Press -Pacer: 1 Lap Heavy Gimme
2. 100 Sit-ups -Pacer: 1 Lap Sandbag Drag
3. 100 Wallballs -Pacer: 10 Cal Ski
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 60 Tire Flips -Pacer: 15 KB Swings
7. 100 Dumbbell Step-ups -Pacer: 10 Push-ups
8. Player’s Choice

Today is an extended effort! Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective.

Friday 7/28

“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups are at BW or banded if needed. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it. This isn’t a CFCA benchmark but it is highly trackable to see progression in strength/ strength endurance and that is really motivating. We are going to experiment with a few of these workouts this winter as an unconventional way of doing strength days.

Can use KB’s/ DB’s or MOD to a Heavy Headcutter


10 Rounds w/ Partner or 10 Mins
3 Shuttle Runs then tag out.

Saturday 7/29

8AM Community Team Workout – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Sunday 7/30

20 Mins for Quality 
Min 1: 8-12 Deadlifts 
Min 2: 10-20 Total Reps Seated KB/DB Seesaw Press
Min 3: Rest


4 Rounds or 15 Mins
15 Russian Swings
15 Wallball
15/10 Cal Row/Ski/AD
1 Min Off

GET OUTSIDE! Go do something active for 30-60+ mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.  A few of these easy sessions per week can really enhance your cardiovascular base which can help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery WOD
“Around the World” for  3-5 Rounds
3 Min Easy Row
3 Min Easy Ski
3 Min Easy Airdyne
3 Min Yoga Flow

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.

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